August 2015

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WOD – September 1, 2015

Women’s challenge: $100 to the 1st female to get a ring muscle-up by end of the year!

  • The MU must be captured on video and must be done in the presence of a coach
  • See the list of accessory work at the gym to help develop MU and PU strength!

 

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Bulletproof shoulder complex

then,

Review strict pull-ups and air squats

then,

With a clock set to 14 min, perform:

  • odd mins – 3 strict pull-ups (sub eccentric or light banded)

  • even mins – as many double unders as possible in 30 sec

 

 

Training:

“Whack Attack”

AMRAP 20 mins of:

4 pull-ups

8 burpees

12 air squats

 

Post rounds to comments!

 

Scaling options:

pull-ups

  • sub jumping pull-ups
  • sub ring rows

 

Accessory work:

ring dips or parallette dips – 5 x 5

WOD – August 31, 2015

Women’s challenge: $100 to the 1st female to get a ring muscle-up by end of the year!

  • The MU must be captured on video and must be done in the presence of a coach
  • See the list of accessory work at the gym to help develop MU and PU strength!

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review squat cleans and overhead squat

then,

3 sets of 7 OHS

  • start light/moderate and build to starting weight for strength portion

 

 

Strength:

OHS – 3, 3, 3, 2, 2, 2

  • rest 2-3 min between sets
  • first set should be ~60% 1RM
  • increase weight 5-10% each subsequent set
  • If new to OHS or limited mobility, stay between 50-70% 1RM and do 6 x 3 at same weight

 

Training:

“Lampshade”

AMRAP 7 min of:

5 squat cleans (95/65)

5 box jumps (24/20)

 

Post OHS weight and completed + partial rounds of “Lampshade” to comments

WOD – August 28, 2015

Women’s challenge: $100 to the 1st female to get a ring muscle-up by end of the year!

  • The MU must be captured on video and must be done in the presence of a coach
  • See the list of accessory work at the gym to help develop MU and PU strength!

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Review deadlift

then,

3 sets of 5 deadlifts working up to WOD weight

 

 

Training:

Part 1:

“2008 CF Games Workout B”

This also happens to be the pre-contest “surprise WOD” for the Lurong Challenge this week

5 rounds for time:

5 deadlifts (L3-275/185; L2-225/135; L1-135/95)

10 burpees

 

Post time and Level to comments!  If you’re doing the Lurong challenge, don’t forget to enter your score on the Lurong challenge site!

 

rest 5 min then,

 

Part 2:

“Mini Flight Simulator”

For time:

Double unders: 5-10-15-20-25-30-25-20-15-10-5

Rules:

  1. You must complete each set consecutively before moving onto the next.   For example, you must do 5 consecutive double unders before moving to 10 double unders. You must do 10 consecutive double unders before moving to 15 double unders, etc.

  2. You must start over on whatever set you are attempting if you do not get the desired number consecutively.  For example, if you are on set 25 and trip-up on 23 double unders, you must start on the round of 25 again and continue doing so until you achieve 25 consecutive double unders or reach the time cap

  3. You must break between sets.  You can’t just ride a good string of doubles and add them up.  Finish a set and stop before attempting the next.

**If you are unable to do DU, feel free to perform “Mini flight simulator” with single unders in a 3:1 ratio.  Same rules apply!

 

Post time to comments!!

 

 

Optional Accessory Work:

10m overhead barbell carry x 3 sets (rest 1 min between sets)

  • perform 1 warm-up set then 2 working sets

  • Goal weight = 50% jerk 1RM

WOD – August 27, 2015

Women’s challenge: $100 to the 1st female to get a ring muscle-up by end of the year!

  • The MU must be captured on video and must be done in the presence of a coach

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 9/28/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

review rowing technique then row 30 calories

 

Part 2:

review hang squat snatch

then,

PVC:
10 Overhead Squats
10 Hang Power Snatch
10 Hang Squat Snatch

+

Empty Barbell:
10 Overhead Squats
10 Hang Power Snatch
10 Hang Squat Snatch

+

Hang Squat Snatch
2-3 sets of 6-8 reps building to workout weight

  • Weight should be light – you should be able to perform 10 unbroken reps with relative ease

 

 

Training:

“Elevate”

For time:

row 60/45 calories

30 hang squat snatches (75/55)

30 v-ups

15 hang squat snatches (75/55)

15 v-ups

 

Post time to comments!

 

 

Scaling options:

hang squat snatch

  • sub hang power snatch + OHS

V-ups

  • sub drag flags

 

 

Optional Accessory Work:

static ring holds (top of ring dip/arms extended) – 3 x max hold (rest 1-2 min between sets)

  • perform static L-sit or tuck holds on parallette if unable to stabilize shoulders on rings

WOD – August 26, 2015

Women’s challenge: $100 to the 1st female to get a ring muscle-up!

  • The MU must be captured on video and must be done in the presence of a coach

 

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 8/24/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Warm-up/Prep:

dynamic stretching

then,

200m sprint x 4 sets

  • rest 30 sec between sets

then,

review floor press

 

 

Strength:

5 attempts to find 5 rep max floor press

  • rest 2 min between sets

 

 

Training:

“Lake of fire”

With a clock set to 16 minutes:

0-6 minutes:

  • Run 400m

  • max box jumps remainder of the time (24/20)

6-10 minutes:

  • rest

10-16 minutes

  • run 800m

  • max hand release push-ups (HRPU) remainder of the time

 

Post total reps of BJ and HRPU to comments!

 

Scaling options:

run

  • sub row (500m then 1000m)

box jumps

  • sub box step-ups
  • scale height

HRPU

  • scale to HRPU off knees (up)/plank (down) – aka eccentric push-ups/negatives
  • sub HRPU with band assistance

 

 

Optional Accessory Work:

barbell bent over rows – 10 reps EMOM x 4 sets at moderate weight (135/95, 95/65 or 75/55)

WOD – August 25, 2014

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 8/24/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

Bulletproof shoulder complex

Part 2:

Review shoulder to overhead barbell variations and KB swings

 

 

Strength:

Perform the following complex (1 thruster + 2 S2OH + 3 front squat) x 10 sets

  • rest 2 min between sets
  • Perform 1-2 warm-up sets to determine starting weight (40-50% thruster 1RM or 40-50% bodyweight)
  • increase by 5% each set
  • Go HEAVY!!

 

 

Training:

“Snatchee”

AMRAP 8 minutes of:

10 KBS (1.5/1)

10 burpees

 

Post completed + partial rounds to comments!

 

 

Optional Accessory Work:

max hollow body (hollow rock) hold x 3 sets.  Rest 1 min between sets.

WOD – August 24, 2015

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 8/24/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

Part 1:

double unders – 30 sec on/30 sec off x 4 min

 

Part 2:

review power cleans

then,

with an empty barbell:

5 muscle cleans

5 front squats

5 high hang power cleans

5 hang power cleans

5 power cleans

 

Part 3:

3 sets of 3 power cleans working up to WOD weight

 

 

Training:

“Twisted Sista”

For time:

Run 800m

20 power cleans (135/95)

30 T2B

20 power cleans (135/95)

100 double unders

 

Post time to comments!

 

 

Scaling Options:

run

  • sub 1000m row

power cleans

  • scale to weight that allows 8-10 reps unbroken

T2B

  • sub dragon flags
  • sub STRICT bring knees as high as possible.  Please start/stop each rep

double unders

  • scale to max double unders in 3 minutes
  • sub 300 single unders or max singles in 3 minutes

 

 

 

Optional Accessory Work:

5 ring dips EMOM until failure to complete within the minute

WOD – August 21, 2015

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 8/24/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

shoulder mobility/stretching

then,

review power snatch

then,

2-3 rounds with an empty barbell:

5 muscle snatch

5 OHS

5 high hang power snatch

5 hang power snatch

5 power snatch

 

 

Training:

**Benchmark Friday**

“Randy”

For time:

75 power snatch (75/55)

(compare to 4/18/14)

 

Post time to comments!

 

 

Optional Accessory Work:

3 rounds of:

sprint 200m

10 strict pull-ups (scale band assisted)

20 push ups (scale band assisted or up knees/down plank)

WOD – August 20, 2015

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 8/24/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

review medball cleans and deadlifts

 

Strength:

Deadlift 5,5,3,3,2,2,1

  • Perform 1-2 sets at a low weight working up to starting set
  • set 1 – 50% 1RM
  • set 2 – 60% 1RM
  • set 3 – 70% 1RM
  • set 4 – 75% 1RM
  • set 5 – 80% 1RM
  • set 6&7 – heavy
  • STOP when your form breaks down.  NO ugly or dangerous PRs!

 

 

Training:

“Trial and Error”

30 sec on/30 sec off:

medball cleans (20/14)

burpee pull-ups

deadlifts (135/95)

then,

Repeat x 3 additional sets

*Total WOD = 12 minutes

 

Score  = max reps

Post score to comments!

 

Optional Accessory:

5 x 5 strict ring dips

 

WOD – August 19, 2015

Our new endurance class will meet on Sundays from 10-11am.  If you’re interested, make plans to be there!

 

Next on-ramp starts Monday, 8/24/15.  Tell your friends!  We have a new on-ramp process in 2015!  Folks will get to try on-ramp for the 1st week FREE!!  At the end of the 3rd on-ramp class, new folks will have the choice to end their journey (no questions asked) or continue through the rest of on-ramp!  Then and only then will we collect payment for on-ramp.  In addition, we will have a new weekly incentive program for on-rampers which will be based on their timeliness in signing-up for an ongoing membership.  Please tell your friends and family about the new process.

 

Kayla, our physical therapist, will be seeing folks for sports related issues/mobility on Tuesdays from 4:30-6:30pm and on Sundays from 9-11am (provided folks are signed up for an appt).  To sign-up, please add your name to the list on the desk.  Please also take a history of present illness form and fill it out prior to your appt.  Price is $25/session or $100/5 sessions.

 

 

WOD

Prep:

10 sledge hammer strikes EMOM x 10 mins.

 

 

 

Training:

“Chip this”

For time:

Run 800M

10 Push press (115/75)

20 Wall balls (20/14)

30 Burpees

40 Back squat (115/75)

50 Sit-ups

Run 800M

 

*****Post time to comments

Optional Accessory:

3 X max rep. strict pull-ups